VIPASSANA MEDITATION can be done while standing, sitting, walking, eating, lying, etc. The most common postures are sitting and walking. We are going to speak of walking for this exercize.

Walking Meditation is the first step towards achieving general mindfulness in daily life. Walking meditation helps to balance out many things.

The primary focus during walking meditation is the movement of the feet, the lifting and the placing of them. As you lift each foot off the ground, you will concentrate on the lifting of it, and then as you put each foot back on the ground, you will concentrate on the placing of it.

While keeping your main focus on the "movements" of the feet as the primary object, you will not look at your feet, but will look straight ahead and downward at an angle of 40 degrees or three meters. This will aid you in avoiding the obligation of making any eye contact with other people. Looking straight down can cause one to become dizzy and thus unable to develop concentration (samadhi). Yet if you look too far ahead, you will not be able to develop contemplation, as there will be way too many distractions. As for the positioning of the hands, they must not swing by the sides. They may be clasped together either in the front or at the back, or folded in front of the chest.

When you first begin this meditation, the distance you walk must not be less than ten paces or more than thirty. Preferably walk instead between 20-30 paces. If the walk is too short, your mind will wander and you may become frustrated, but if too long, you will have difficulty developing concentration. For the first time, it will be more of a pacing back and forth type of walking than an actual stroll.

Now remember, keep your main focus on the movements of the feet. You are going to begin by walking slowly, much slower than the normal, noting the lifting, placing, lifting, placing, until you are finished. Now as you stop, you note stopping, ........stopping. Turn back, observe the turning; .... turning, turning. Stand still for a bit and mentally note the act of standing; ...... standing, standing. Then start walking once more, noting again, the lifting and the placing of each foot.

After walking like this back and forth, for about five or six rounds, you will then add another primary object — lifting, forward, placing, while walking. Then as you are about to turn, you note the intention to turn; ....... intention, ...intention, ......intention. Turning and standing, observe the turning; ....observe the standing......

Now this time before lifting your feet, please note your intention to do so by saying in your mind; ......intention, ......intention, .......intention — and then proceed with lifting, forward and placing.

In other words, this time, in addition to "lifting, stepping forward and placing", you have to add "intention to turn and intention to lift your feet".

The intention to turn and the intention to lift your feet are mental objects. "Lifting, stepping forward and placing" are physical objects.

During your walking, if you hear a sound, you will stop and note it; ....hearing, .....hearing,.... hearing. Likewise, if a thought enters your mind, stop and note this as well;..... thinking, ....thinking, ....thinking and then continue walking. Everything along the way should be noted including if you feel any pain or sensations that become noticeable. Walk as slow or as fast as you want; walk to suit your own needs. You will eventually discover your own pace as you make an effort to discover the correct posture for yourself while walking or pacing.